The four-points abdominal crunch is a variation on a standard crunch exercise. The four points increases the challenge of the crunch by including a rotation at the top of the movement. This rotation activates a greater contraction in your obliques, which are the muscles along the sides of your stomach. You will also strengthen your rectus abdominis, the muscle down the center of your stomach, during the lifting and lowering of your torso. A four-points crunch requires only the use of your body, so you are able to perform this exercise anywhere and at any time. Practice a standard crunch first if you are a beginner to develop the necessary abdominal strength for the four-points crunch.
Step 1
Lie on your back with your knees bent. Place your heels on the floor slightly wider than shoulder distance apart. Point your toes toward the ceiling.
Step 2
Place your hands behind your head with your thumbs underneath your ears. Point your elbows out to the sides. Pretend you are holding a grapefruit between your chin and your chest. Maintain this chin position throughout the four-points crunch.
Step 3
Exhale and lift your torso toward your legs. Raise your shoulder blades off the floor. Rotate your torso to the right. Point your right elbow toward the back of the room. Point your left elbow toward the front of the room. Return to the center position.
Step 4
Inhale and lower your torso to start position.
Step 5
Exhale and lift your torso toward your legs. Aim to lift your shoulder blades off the floor. Rotate your torso to the left. Point your left elbow toward the back of the room and your right elbow toward the front of the room. Return your torso to the center position.
Step 6
Inhale and lower your torso to start position.
Step 7
Continue to alternate sides as you perform the four points crunch. Complete 10 to 20 crunches. Rest for 60 to 90 seconds and complete another set.
Tips and Warnings
- Straighten your spine and tilt up your hips to flatten your lower back to the floor throughout the exercise. Tighten your stomach by pulling your navel toward your spine and maintain a tight stomach throughout the movement.
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